🚨Awesome Runner Alert!!🚨 @cjbbush - it’s our anniversary this month for starting your official 2nd year 1:1 coaching with me. (Though seems like longer because I’ve been coaching you through programs @PRO throughout). I’m so honored to have awesome runners like you trust me in their running journey.
• The best part is CJ’s caption when she posted this photo originally: “What you can’t tell is that I’m grinning from ear to ear, envisioning all those spring runs I’m going to slay.” 😁 greatest luck to CJ as she crushes her 2018 running goals and we learn some things along the way! 🏃🏻♀️💙
PR shoutout to our athlete Meredith (mother runner of 3!) in TX on her 8+ minute half marathon PR!!!🔥🔥🔥Meredith's progression goes like this: 1:57➡️1:51➡️1:48➡️1:40!!! Yes, she has shaved 17 minutes off her half marathon PR since November when we started working together🙌🏻and that was right after she ran her 1st marathon in October👊🏻This girl has so much to give and I can't wait to see where decides to focus her efforts next after our 2 more half marathons this spring!💪🏻Amazing work, Meredith and you are just getting started, girl!!! Proud of you!🌟🌟🌟
Elite Running Panel round 2!!! Tomorrow, Thursday Feb 15th 7:00pm Wasatch Running Center in Sandy. Everyone that comes will get a $50 shoe card 👟👟👟, will be entered in a drawing for a 12 week custom training plan from @mileatatimerunning and also a free video gait analysis and running assessment from the IHC Run Lab! This running panel is made up of some of the most ELITE distance runners in Utah. Yes they are all FAST, but last week at the panel I learned that they are all incredibly smart as well. They have so much to offer as far as running knowledge, nutrition, training tips and my favorite.. the mental side of distance running. I hope you can join us and learn from the best...Brett Hales, Riley Cook, Nan Kennard and Jocelyn Todd. Tag your running partners! @wasatchrunning
7 1182:05 AM Feb 15, 2018
🌟Runner Spotlight🌟 Alyson started running with me a little over a month ago. After not running for over 5 years because of life things (work, having a baby, etc), she decided she wanted to run a half marathon to get back into it. She had been doing some biking and yoga in those 5 years, but no running. On our first run in mid-January she couldn’t run 3 miles without walking several times. This past weekend, she ran 6.5 miles without stopping! 👊 So much progress in a short time, not just in the miles she’s running but in the confidence in her ability 😃 This is one of the many things I love about coaching - seeing the growth in my athletes 😍 It’s not too late to join her! Registration for the winter training programs (aimed at CB 10 Miler, GW Parkway, and National Women’s Half) closes THIS Sunday! Come train with other runners like Alyson and reach your spring goals! (And if you’re not in DC/can’t commit to certain times during the week, check out the online coaching options...link in bio) 🙌🏃♀️🏃🏽♂️ #runcoach#progress
A blank page, a new week awaits us...how are you planning out your days to ensure you get in those workouts? 💪 Need some support in planning out those runs/workouts? DC group training programs, individual online coaching, and customized training plans are all available to help you reach your goals - check out the website in my bio for more information and let me help you reach your goals! 👊😃 #runcoach#goals
HIGH REP, LOW WEIGHT TRAINING DOENS’T MAKE SENSE…
When I first started out running I went to a PT to help me do my first half marathon. I remember the program he had me on for the first month… I was doing 40reps on the leg press as my main exercise! then a few other double leg exercises on slightly lower reps (but not by much) on things like squats etc. After 3weeks with him I was fried. It effected my running as I was too tired to train, I felt like I didn’t recover well and I was tired all the time. He sat me down and told me it was due to lack of supplements and he sent me off to buy a list a mile long. I never went back.
Looking back I can see where he was wrong.
For starters when training a muscle with the high rep method, the benefits are largely local muscular endurance, meaning endurance of that specific muscle recruitment in that specific way. There is very little transfer of local muscular endurance to a dynamic activity like running, mainly because the muscle activation and recruitment is vastly different.
Also, running is a high repetition exercise so you’re doing your muscular endurance training when you're running. What you want to be doing when you go in the gym is working on strength. Build strength within your muscles, tendons and ligaments and making sure you have muscular balance and controlled movement within the muscular slings.
Train smarter and don’t waste your time in the gym. Strength training is such an important factor in programming for endurance sports, it should never hinder your progress or stop you from running.
Have you included any exercises that emphasizes muscle elasticity in you warmups lately?
Yes, you may look stupid bouncing like a super ball, but it will Improve your speed and reduce your injury risk in the long run!
How? Well, Plyometric exercises (jumps, leaps and hops) do this by training the muscles’ “stretch-shortening cycle.” These exercises emphasize the eccentric movements that occur as a muscle resists a movement or slows down a movement. To picture this, imagine jumping off a box. When you land, your knees bend slightly as the muscle fibers in your legs simultaneously lengthen and contract to absorb the shock – this is the eccentric phase of the cycle. During this phase of a movement, the muscles store elastic energy.
Plyometric training helps you release this elastic energy before it dissipates (which it will, if the delay is too long f.ex if your foot contact to the ground is too long because of a low cadence) and combine it with the next phase of this cycle: the concentric movement, when the muscle contracts and shortens.
Training your neuromuscular system to exploit this elastic “rebound” generates greater power and can save you from injuries like achilles tendon tears.
And on another note, once you learn to feel what an elastic stride feels like, you will learn to stop once your system gets overloaded and you loose that elasticity. Constantly stiff calves is a symptom of something 🤔
I’ll give you a High five as we bounce paths 🙌 😄
One very common misconception amongst athletes, not just runners, but athletes of all sports, is thinking that in order to get better at your sport you need to just do the sport itself forgetting about the rest.
But with that way of thinking, you don’t just make it a lot more boring, but also leave your body vulnerable to injuries!
A lot of running injuries are overuse injuries. Injuries that are mostly the result of repetitive loading. In other words, they happen because of too much of the same kinds of exercise.
So do we really need to add more loading on those structures or should we concentrate on adding movement that doesn’t happen in the actual sport to even out the loading?
As running is a pretty monotonous movement where the joints are rarely moved through their full range, I try and make sure to introduce those kinds of movements to my body to keep the joints happy and healthy!
Does it have to mean adding more stuff on your program? No, you just need to be more clever about it!
Like this lowerbody focused movement flow. I did it just before my sport specific skill practise as a warmup, so it didn’t take me any more time 👌🏻
I would be happy to see your warmups! 😊
#skillpractise#sportspecific or not #specific#running#runner#run#runningcommunity#movementflow#move#keepingjointshealthy#spiceitup#runningcoach#onlinerunningcoach#poserunning#posemethod#posemethodcoach#stadicrossfitendurance#perfectinghumanmovement#stadifithealthcenter
0 231:03 PM Jan 10, 2018
PR Shoutout to Strong Finish athlete Allison on shaving 20 seconds off her 10k PR this weekend at Disney and placing 3rd in her age group! Allison has been working hard and has big goals for this year and there is nothing to stop her - she wants those PR's! Up next, a half at the end of the month and then another 10k in early Feb and then Disney Princess half! Let's keep the momentum going Allison, congrats!!
2 5168:09 PM Jan 8, 2018
2018, already the 4th year of @runningimprovement Still growing and looking for the optimal training environment for all athletes. With @fysiodonders still a great dinamic home base. With the @trainingpeaks analysis program, we are taking the next step to optimize and facilitate the online athletes! We also start officially with the performance tests for strength and endurance athletes. Many developments to improve our quality.
Running is not my life... but I can’t imagine my life without it. It brings me so much happiness and has created so many amazing friendships over the years. 2017 started out a little rough with a bad foot injury but the silver lining was that being forced to take a break from running made me appreciate every run thereafter as I built back up to marathon training (literally mile at a time). I really think having that injury lit a little fire that helped me get a new 26.2 PR 🙌🏼Yes, I love running for fun and just using it to get outside and clear my head, but there is something SO exciting about setting a goal that gives you total butterflies and then going for it! I am getting excited to kick off another marathon training plan that will start next week! Cheers to 2018!! Time to start setting new goals!! 🎉